Not all fat is equally harmful to health. Visceral fat, which accumulates around internal organs and increases the risk of type 2 diabetes and cardiovascular disease, is considered particularly dangerous. Subcutaneous fat is less harmful, so the main task for maintaining health is precisely the reduction of visceral fat, and not just overall weight loss.
Despite the popularity of low-carb diets, research published in the journal Cell Reports Medicine shows that they are not particularly effective in reducing visceral fat. However, experts point to one particularly beneficial food: oatmeal.
Half a cup of oatmeal contains about 4 grams of fiber, much of which is soluble. It forms a gel-like mass in the stomach, helps lower "bad" cholesterol, stabilizes blood sugar levels, and reduces inflammation. This is directly linked to a decrease in visceral fat accumulation. Studies also show that oats are rich in beta-glucan, a soluble fiber that supports gut health and metabolism.
The fiber in oatmeal feeds the beneficial bacteria in your gut microbiome. A healthy microbiome reduces chronic inflammation and improves fat metabolism, which prevents fat from accumulating around your organs.
Additional recommendations for reducing visceral fat:
-
eat regularly and in a balanced way, combining carbohydrates with proteins and healthy fats;
-
choose high-quality carbohydrates: whole grains, fruits, vegetables;
-
add cardio: running, swimming, cycling or interval training;
-
Monitor your sleep and stress levels, as excess cortisol promotes fat accumulation.
Oatmeal, thanks to its beta-glucan, fiber, and ability to keep you full for a long time, is one of the most effective foods for reducing visceral fat. Combined with physical activity and a proper sleep schedule, it helps maintain metabolic health and reduces risks to the body.
